Abundant Mango Cardamom Walnut Bars

Abundant Mango Cardamom Walnut Bars
Abundant Mango Cardamom Walnut Bars. Amie Valpone
  • 20 mins
  • Prep: 20 mins,
  • Cook: 0 mins
  • Yield: 18 bars (18 servings)

These delicious and healthy bars won’t last long! They’re filled with orange zest and mango— a fun and brightly colored combo. They’re also naturally sweet without any refined sugar. You’ve never had a bar like these. Trust me. Take one look at the ingredients—you won’t find bars like this in the food store, that’s for sure! For a more exotic flavor, make a batch and substitute finely chopped dried pineapple for the raisins, or roll the dough into balls and then coat with the coconut. They’re a great on-the-go snack and will work for breakfast, too. Wrap them in parchment paper if traveling.

What You'll Need

  • 3 cups walnuts (raw, soaked in water for 4 hours, drained, and rinsed)
  • 3 cups dried mango (chopped)
  • 3 cups raisins (golden)
  • 3/4 teaspoon cinnamon (ground)
  • 3/4 teaspoon cardamom (ground)
  • 3/4 teaspoon orange zest (freshly grated)
  • 3/4 teaspoon salt
  • 1 teaspoon coconut oil (for coating hands)
  • 1 1/2 cups unsweetened shredded coconut

How to Make It

  1. Place the walnuts in a food processor and pulse until they become small chunks; don’t overprocess (you don’t want the mixture to form a nut butter). Transfer to a small bowl.
  2. Place the mango, raisins, cinnamon, cardamom, orange zest, and salt in the food processor and process until well mixed. Add the processed walnuts and pulse until combined.
  3. Coat the palms of your hands with the oil and form the mixture into a large ball. Place the ball between two large sheets of parchment paper and, using a rolling pin, roll it out to a ½-inch-thick 12x9-inch rectangle. Transfer the rectangle to a cutting board and place in the refrigerator for at least 3 hours. Slice into eighteen 2x3-inch bars and place one bar at a time in a large bowl. Add the shredded coconut and toss to coat all sides of the bars. Store the bars in an airtight container in the refrigerator for up to 1 week.

    For more no-back snacks, try:
    The Best No-Bake Haystack Cookies
    No Bake Peanut Butter Truffles
    Fruit Salad on a Stick
    Creamy Avocado Dip

    Check out Amie Valpone's new book, Eating Clean: The 21-Day Plan to Detox, Fight Inflammation, and Reset Your Body. "After suffering for a decade from a range of ailments like Lyme Disease, Hypothyroidism, and Leaky Gut Syndrome, Amie Valpone, creator of TheHealthyApple.com, healed herself through clean eating and detoxing. In Eating Clean, Amie provides guidance on how to fight inflammation and reset your body, including a 21-Day Elimination Diet, instructions for food reintroduction, a 2-week meal plan, and an extensive pantry list. The book has over 200 recipes that are vegetarian and free of gluten, dairy, soy, corn, eggs, and refined sugar to keep tummies healthy and satisfied—such as Velvety Pear and Fennel Soup, Carrot “Fettuccine” with Sun-Dried Tomatoes and Pumpkin Seeds, and Vanilla Bean Coconut Ice Cream."

    Nutritional Guidelines (per serving)
    Calories 131
    Total Fat 3 g
    Saturated Fat 2 g
    Unsaturated Fat 0 g
    Cholesterol 0 mg
    Sodium 8 mg
    Carbohydrates 28 g
    Dietary Fiber 3 g
    Protein 2 g
    (The nutrition information on our recipes is calculated using an ingredient database and should be considered an estimate. Individual results may vary.)